Sunday, August 6, 2023

WODs 230806 - 230812

 8/6 - 8/12

Monday

2 Rounds For Time:

20 Pull-ups

20 Front Rack Lunges (95/65)

20 DB Sit-ups (pick weight)

20 Push Jerks (95/65)

Rest 2 minutes


Tuesday

50-40-30-20-10

Double-unders

3-6-9-12-15

Power Cleans (135/95)

15-12-9-6-3

Ring Dips


Wednesday

4 Rounds For Time

Row 20 Calories

12 Push Press (95/65)

12 Toes To Bar


Thursday

For Time:

Run 100 Meters

10 Back Squats (155/105)

10 Strict Pull-ups

Run 100 Meters

8 Back Squats (155/105)

8 Strict Pull-ups

Run 100 Meters

6 Back Squats (155/105)

6 Strict Pull-ups

Run 100 Meters

4 Back Squats (155/105)

4 Strict Pull-ups

Run 100 Meters

2 Back Squats (155/105)

2 Strict Pull-ups


Friday

30 minute EMOM

Alternate exercises each minute

7 Bench Press (155/105)

7 Box Jumps (24/20)

Front Plank


Saturday

‘Bradley’

10 Rounds For Time

Sprint 100 Meters

10 Pull-ups

Sprint 100 Meters

10 Burpees

Rest 30 seconds between rounds

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